Tips for a Safe Fall Clean-Up
Each year we see patients with injuries related to fall clean-up efforts. According to the Center for Physical Rehabilitation and Sports Medicine at the University of Pennsylvania, more than 76,000 Americans are hurt annually while raking leaves or using other manual garden tools. One reason for these injuries is that raking leaves forces people to use several different muscle groups.
Oregon Medical Group clinicians advise taking the following steps to avoid injuries:
Warm up, stretch and cool down. Just like any physical activity, it’s important to warm up before raking leaves. It’s also a good idea to stretch first. Try trunk rotation, shoulder and wrist stretches. Once you’re finished raking, remember to cool down and stretch again to ease muscle tension.
Clear debris. Be sure to remove sticks or other debris before raking to avoid falling.
Use proper equipment. Your rake should be the appropriate size for your height and strength. Wear gloves to avoid blisters.
Consider your footwear. Be sure your shoes are skid-resistant, so you don’t slip and fall.
Move strategically: Avoid twisting motions. Shift your weight with your legs. Don’t throw leaves over your shoulder. Rake towards you, not away from you. This will ease strain on your back muscles.
Protect your back. Bend at the knees with your back straight to pick up leaves or bags and avoid bending over. This will ease the pressure on your back. Leaf bags should not be too heavy so you can pick them up without excessive strain.
Take breaks. Raking is an aerobic activity. Remember to take breaks and drink plenty of water. Chest pain or shortness of breath could be a sign of a life-threatening emergency. If you have these symptoms, call 911 right away.
Be mindful of your posture and equipment when raking and you’ll likely spare yourself some aches and pains. If you do need to be seen for issues related to yard work or other activities, we provide sports medicine and physical therapy services for you. Learn more here.